Introduction To Weight Training For Youth
Discussion
Afternoon all, my son is interested in getting onto weight training and am looking for advise or pointers please. He is about to turn 13 and wants to start weight training to supplement his existing training (BJJ and rugby) rather than to train for 'training sake'. He has been doing basic body weight exercises but I think the time is right now for him to progress a little.
At the academy where he trains they have an area dedicated to weight training and has access to:
Kettle bells, power clubs, squat rack, plyo box (probably a bit high for him), dumbells, tyres & sledgehammer, battle ropes, resistance bands.
Could anybody point me in the direction of any resources that they would recommend for a young starter? I am thinking some sort of circuit on a weekly basis might be a good place to start but want to make sure
Whilst there is plenty of help available at the academy it is very 'old school' and more suited to adults rather than 13 year olds.
Any advise welcomed.
thanks
At the academy where he trains they have an area dedicated to weight training and has access to:
Kettle bells, power clubs, squat rack, plyo box (probably a bit high for him), dumbells, tyres & sledgehammer, battle ropes, resistance bands.
Could anybody point me in the direction of any resources that they would recommend for a young starter? I am thinking some sort of circuit on a weekly basis might be a good place to start but want to make sure
Whilst there is plenty of help available at the academy it is very 'old school' and more suited to adults rather than 13 year olds.
Any advise welcomed.
thanks
Edited by Tony Angelino on Sunday 7th July 13:40
I have just started training with my 12 year old who is very into his rugby, so probably quite similar to your son.
I started off with showing him some exercises using free weights - mainly compound lifts like squats, bench press, barbell rows etc. He struggled as even the bar was too heavy and his form was not great.
We therefore went to the local gym - he did an induction with one of the trainers there and they set him a fairly short program using both machines and some dumbbells. the program is very simple - no more than two sets of any one exercise and probably only five different exercises each time. he is then free to add extra sets/cardio/anything else if he feels like it. He does bench press, shoulder press, lat pulldowns, assisted pull ups and then some cardio stuff like rowing or treadmill/bike. No workout lasts longer than 30 minutes.
He is loving it - and is also making very quick gains which keeps his motivation high. He pops in after school for a workout 2-3 times a week on his own and I go with him at the weekend and we just try out new things like battle ropes etc. The biggest tip I can give is not to push him - if he is tired or doesn't fancy it, then we cut the session short. There is absolutely no point in trying to push him at that age - it needs to be fun. I always pick him up if he is not doing something correctly as I do not want him to get injured, but I do it in a relaxed way - so far it seems to be working and he is enjoying it.
the focus on rugby helps as he can't wait for pre-season to start so he can show his teammates that he is a bit stronger than last season!
I started off with showing him some exercises using free weights - mainly compound lifts like squats, bench press, barbell rows etc. He struggled as even the bar was too heavy and his form was not great.
We therefore went to the local gym - he did an induction with one of the trainers there and they set him a fairly short program using both machines and some dumbbells. the program is very simple - no more than two sets of any one exercise and probably only five different exercises each time. he is then free to add extra sets/cardio/anything else if he feels like it. He does bench press, shoulder press, lat pulldowns, assisted pull ups and then some cardio stuff like rowing or treadmill/bike. No workout lasts longer than 30 minutes.
He is loving it - and is also making very quick gains which keeps his motivation high. He pops in after school for a workout 2-3 times a week on his own and I go with him at the weekend and we just try out new things like battle ropes etc. The biggest tip I can give is not to push him - if he is tired or doesn't fancy it, then we cut the session short. There is absolutely no point in trying to push him at that age - it needs to be fun. I always pick him up if he is not doing something correctly as I do not want him to get injured, but I do it in a relaxed way - so far it seems to be working and he is enjoying it.
the focus on rugby helps as he can't wait for pre-season to start so he can show his teammates that he is a bit stronger than last season!
Great reply, thanks. I haven't pushed him and will try my very best not to but it's hard sometimes! One of my main problems is that I'm not (and never have been) into weight training so am relying on others/online etc. to educate myself on what good form looks like.
Our gym is a fighters gym and old school like I say, I'm a bit reluctant to ask them for advice as whilst they will have good intentions there old fashioned approach might go against new thinking.
Our gym is a fighters gym and old school like I say, I'm a bit reluctant to ask them for advice as whilst they will have good intentions there old fashioned approach might go against new thinking.
I do not see any problem with a 12 year old weight training as long as they are sensible, monitored and don’t start trying to show off to their friends. They spend all day jumping on and off things, pushing and pulling, lifting things up so as far as I am concerned they are lifting weight constantly anyway.
The one thing that they should be careful about is locking out on lifts (eg leg press or squats where the weight is heavier) - it is their joints and bones that then take the weight and they may still be slightly malleable. Instead, they should not fully lock out before lowering the lift.
Other than that, I can’t see any reason not to crack on - I would rather my lad started to get in the habit of training and being healthy at an early age than trying to catch up at a later age and undo all the bad habits he may otherwise have developed
The one thing that they should be careful about is locking out on lifts (eg leg press or squats where the weight is heavier) - it is their joints and bones that then take the weight and they may still be slightly malleable. Instead, they should not fully lock out before lowering the lift.
Other than that, I can’t see any reason not to crack on - I would rather my lad started to get in the habit of training and being healthy at an early age than trying to catch up at a later age and undo all the bad habits he may otherwise have developed
MYOB said:
Is it okay for kids to weight train then? Seems to be many conflicting views on this.
I'm forever telling my 7 year old to leave my weights alone! I believe 7 years old is a no no, but thought this would apply until they are over 16 or so.
Be useful to know for the future. Thanks.
From what I've read it's beneficial for children to engage is some sort of resistance training even as young as 7. Like any other lifting programme the most important thing is for them to be properly supervised, follow the correct technique and lift sensible weights..... so the same as everyone else really. I'm forever telling my 7 year old to leave my weights alone! I believe 7 years old is a no no, but thought this would apply until they are over 16 or so.
Be useful to know for the future. Thanks.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC34452...
TNJ said:
I do not see any problem with a 12 year old weight training as long as they are sensible, monitored and don’t start trying to show off to their friends. They spend all day jumping on and off things, pushing and pulling, lifting things up so as far as I am concerned they are lifting weight constantly anyway.
The one thing that they should be careful about is locking out on lifts (eg leg press or squats where the weight is heavier) - it is their joints and bones that then take the weight and they may still be slightly malleable. Instead, they should not fully lock out before lowering the lift.
Other than that, I can’t see any reason not to crack on - I would rather my lad started to get in the habit of training and being healthy at an early age than trying to catch up at a later age and undo all the bad habits he may otherwise have developed
My son's trainer has a Masters degree in strength and conditioning he seems to say it's fine, based on research where they are allowed to play contact rugby at that age and the forces on their body from those kinds of activities are usually far in excess of safe weight training.The one thing that they should be careful about is locking out on lifts (eg leg press or squats where the weight is heavier) - it is their joints and bones that then take the weight and they may still be slightly malleable. Instead, they should not fully lock out before lowering the lift.
Other than that, I can’t see any reason not to crack on - I would rather my lad started to get in the habit of training and being healthy at an early age than trying to catch up at a later age and undo all the bad habits he may otherwise have developed
Proper form must be taught though.
You'll always get those saying kids shouldn't lift weights as it ruins their bones and stuff, but there's nothing to suggest it.
Yep son is 11 soon to be 12 and goes with me on the weekend, I get him to do running machine, assisted pull ups, press ups, seated row machine, seated leg press all with very light weights 12-15 reps and 3 sets, EZ bar curls (empty bar) and the cardio machines. 60 mins in all. He loves it.
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